Warm-up 5 Rounds :30 on/:30 off Max Cals Assault Bike Spend 5 mins on mobility of choice, then start warming up split jerks for EMOM. Oly EMOM10 2 Split Jerks 80-90% of 1 RM Strength Front Squat with Chains 3-3-3-3 WOD 8 Minute AMRAP 7DB Clean and Jerks (50,35) 1 peg board ascent* Rest 4 […]
CFS Important Announcements – There will be NO BirthFit Class Today or Thursday – Mobility Class will be held in place of Skills Class going forward on Tuesday nights at 7pm. 2017 Crossfit Team Series Time to grab your Crossfit Bestie and sign up for the Crossfit Team Series! The Team series is a great […]
Warm-up 4 Rounds :20 on, :10 off 1. Handstand Hold* 2. Sandbag Hug Squats 3. Strict Pull Ups** *Freestanding if able **Perform with varying grips each round Strength 1. Back Squat 5-5-5-5 – Straight sets 2. Overhead Squat 2-2-1-1-1 WOD 10-8-6-4-2 Strict Handstand Push-ups Squat Clean (185,135) Muscle-ups Sandbag over shoulder (140,90) *Complete 100m Hug […]
Let’s Get Mobile! Starting This Week we are replacing our “Southie Skills Lab” with an additional Mobility Class! Mobility is an important part of our fitness and health prescription! In mobility class we spend an hour addressing any limits in range of motion and overall soreness through the use of lacrosse balls, foam rollers, banded […]
Warm-up With General Class Mobility Calf Rolling IT Band Rolling and Stretching WOD (35 Min Hard Cap) “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wallballs Post WOD PUMP 4 Rounds Not for Time Max Effort DB Seated DB Strict Press (50,35) Max Effort Strict Pull-ups -Report total reps Scores/Comments from Kelly Performed on […]
Warm-up EMOM 8 1. 250m/200m Row 2. 10 Pike Ups w/ Feet on Seat of Rower 3. 10 Strict Press 4. 5 Barbell Roll Outs Strength Push-jerk 3-3-3-3-3 WOD 3 Rounds 10 Clean and Jerks (135,95) 500m Row Level 2- 115,75 Level 1- 95,45 CFS Endurance Sunday 10AM (Southie Orange) 3 RFT 400m Run 21 […]
Mobility Calf and Shoulder Skill Tire Flip WOD 5 Rounds 10 Clean and Jerks (135,95) 14 Burpee Lateral jumps 400m Run Level 2- 115,75 Level 1- 95,45
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push press Tall clean 3×3 light Clean + hang clean + jerk 5x(1+1+1) @ 80-85% Clean RDL 3×5
Warm Up With General Class Mobility Calf and Shoulder Skill Tire Flip WOD 5 Rounds 10 Clean and Jerks (135,95) 14 Burpee Lateral jumps 400m Run